Vegans of Instagram

Your source for everything vegan on Instagram.
instagram.com/VegansofIG
It is easy to obtain iron on a vegan diet. Why do you think Popeye was so badass? Spinach! 
Some might expect that since the vegan diet contains a form of iron that is not that well absorbed, vegans might be prone to developing iron deficiency anemia. However, iron deficiency anemia is no more common among vegetarians than among the general population. 
Many commonly eaten plant based foods are high in iron. In fact, if the amount of iron in these foods is expressed as milligrams of iron per 100 calories, many foods eaten by vegans are superior to animal-derived foods. You would have to eat more than 1700 calories of sirloin steak to get the same amount of iron as found in 100 calories of spinach.
Vegan diets are also high in vitamin C. Vitamin C acts to markedly increase absorption of non-heme iron. Many vegetables, such as broccoli and bok choy, which are high in iron, are also high in vitamin C so that the iron in these foods is very well absorbed. Here are some of the best vegan sources for iron:
 Soybeans cooked 1 cup - 8.8 (mg)
Blackstrap molasses 2 Tbsp - 7.2 (mg) 
Lentils cooked 1 cup - 6.6 (mg)
Spinach cooked 1 cup -6.4 (mg) 
Quinoa*ْ cooked 1 cup - 6.3 (mg) 
Tofu 4 ounces - 6.0 (mg) 
 Tempeh 1 cup - 4.8 (mg) 
Lima beans cooked 1 cup -4.4 (mg) 
Swiss chard cooked 1 cup -4.0 (mg) 
Black beans cooked 1 cup - 3.6 (mg) 
Pinto beans cooked 1 cup -3.5 (mg) 
Turnip greens cooked 1 cup - 3.2 (mg) 
Chickpeas cooked 1 cup 3.2 (mg) 
Potato 1 large 3.2 (mg) 
Kidney beans cooked 1 cup 3.0 (mg) 
Prune juice 8 ounces - 3.0 (mg) 
Beet greens cooked 1 cup - 2.7 (mg) 
Tahini 2 Tbsp - 2.7 (mg) 
Peas cooked 1 cup - 2.5 (mg) 
Black-eyed peas cooked 1 cup - 2.3 (mg) 
Cashews 1/4 cup - 2.1 (mg) 
Brussels sprouts cooked 1 cup - 1.9 (mg) 
Bok choy cooked 1 cup - 1.8 (mg) 
Almonds 1/4 cup - 1.5 (mg) 
Apricots dried 15 halves - 1.4 (mg)
 Soy yogurt 6 ounces- 1.1 (mg) ‘
Green beans cooked 1 cup - 1.2 (mg) 
Kale cooked 1 cup - 1.2 (mg) 
Broccoli cooked 1 cup - 1.1 (mg) #vegansofig
http://instagram.com/p/PjEIV2GiTx/

It is easy to obtain iron on a vegan diet. Why do you think Popeye was so badass? Spinach!

Some might expect that since the vegan diet contains a form of iron that is not that well absorbed, vegans might be prone to developing iron deficiency anemia. However, iron deficiency anemia is no more common among vegetarians than among the general population.

Many commonly eaten plant based foods are high in iron. In fact, if the amount of iron in these foods is expressed as milligrams of iron per 100 calories, many foods eaten by vegans are superior to animal-derived foods. You would have to eat more than 1700 calories of sirloin steak to get the same amount of iron as found in 100 calories of spinach.

Vegan diets are also high in vitamin C. Vitamin C acts to markedly increase absorption of non-heme iron. Many vegetables, such as broccoli and bok choy, which are high in iron, are also high in vitamin C so that the iron in these foods is very well absorbed. Here are some of the best vegan sources for iron:

Soybeans cooked 1 cup - 8.8 (mg)

Blackstrap molasses 2 Tbsp - 7.2 (mg)

Lentils cooked 1 cup - 6.6 (mg)

Spinach cooked 1 cup -6.4 (mg)

Quinoa*ْ cooked 1 cup - 6.3 (mg)

Tofu 4 ounces - 6.0 (mg)

Tempeh 1 cup - 4.8 (mg)

Lima beans cooked 1 cup -4.4 (mg)

Swiss chard cooked 1 cup -4.0 (mg)

Black beans cooked 1 cup - 3.6 (mg)

Pinto beans cooked 1 cup -3.5 (mg)

Turnip greens cooked 1 cup - 3.2 (mg)

Chickpeas cooked 1 cup 3.2 (mg)

Potato 1 large 3.2 (mg)

Kidney beans cooked 1 cup 3.0 (mg)

Prune juice 8 ounces - 3.0 (mg)

Beet greens cooked 1 cup - 2.7 (mg)

Tahini 2 Tbsp - 2.7 (mg)

Peas cooked 1 cup - 2.5 (mg)

Black-eyed peas cooked 1 cup - 2.3 (mg)

Cashews 1/4 cup - 2.1 (mg)

Brussels sprouts cooked 1 cup - 1.9 (mg)

Bok choy cooked 1 cup - 1.8 (mg)

Almonds 1/4 cup - 1.5 (mg)

Apricots dried 15 halves - 1.4 (mg)

Soy yogurt 6 ounces- 1.1 (mg) ‘

Green beans cooked 1 cup - 1.2 (mg)

Kale cooked 1 cup - 1.2 (mg)

Broccoli cooked 1 cup - 1.1 (mg) #vegansofig

http://instagram.com/p/PjEIV2GiTx/

  1. whatdoyoueatvegan reblogged this from vegansofig and added:
    What do you eat? Tasty stuff that is truly good for us.
  2. differencevssimilarity reblogged this from vegansofig
  3. forbetterforlife reblogged this from vegansofig and added:
    Reading the below is very helpful in targeting which foods to eat that are full of iron! I’ll avoid the breast-enhancing...
  4. health-inspiration-fitness reblogged this from xo-beauty-and-the-fitblr-xo
  5. strengthandbliss reblogged this from xo-beauty-and-the-fitblr-xo
  6. xo-beauty-and-the-fitblr-xo reblogged this from seekinghealthy
  7. fit-toned-healthyy reblogged this from eattrainstudy
  8. seekinghealthy reblogged this from teaaddictedgeek
  9. queenalphabetties reblogged this from eattrainstudy
  10. pushin-it reblogged this from teaaddictedgeek
  11. eattrainstudy reblogged this from teaaddictedgeek
  12. teaaddictedgeek reblogged this from officialteamgreen
  13. honey-punch reblogged this from ozzylot
  14. slove56 reblogged this from officialteamgreen
  15. veggieyum reblogged this from vegansofig
  16. kasskit reblogged this from officialteamgreen
  17. noaxioms reblogged this from officialteamgreen
  18. nicaraguense25 reblogged this from redwineisjustfine
  19. aimingxhigh reblogged this from dnknhlft
  20. redwineisjustfine reblogged this from officialteamgreen
  21. penis-plant reblogged this from officialteamgreen
  22. megabolasticmadness reblogged this from ozzylot
  23. ozzylot reblogged this from dnknhlft
  24. veganblackdude reblogged this from officialteamgreen
  25. dnknhlft reblogged this from officialteamgreen